Spoto press: 135x5 185x5 4x230x5
+ band 1 arm rows: 4x20 each side
Deficit deadlifts: 135x5 3x235x5 rushed the warmup here bc im late for a haircut lol.
Wednesday: calf work, 4x75x25 belt squat, 60 band glute extensions, 60 bulgarian split squats each leg. 3x145x5-3 slow jm presses 100 incline curls, 100 overhead rope extensions, 50 slow facepulls.
Saturday: paused bench: 135x5 185x5 235x5 255x5 275x10, almost 11 couldn't lock it out. 235x12
+ banded 1 arm rows: 4x25 each arm.
Deadlift: 135x5 225x5 275x5 315x5
Front squat eccentric pause: 135x3 5x195x3
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